3×5 Windmills 3×5 A1) Dbl KB Clean / Squat / Press A2) Pull-ups 3×5 A1) Get-up Sit-up FINISHER: Agility Cone Sprints x 10 min Continue

Monkey Bar Practice x 10 min Agility Cone Drills and Sprints Then 20-15-10-5 PW KTE or Pikes PW Leg Curls Continue

30 Sec Snatch – lt 30 Sec Snatch – rt 60 Sec Burpees Add the reps up and that is your score   Continue

Deck of Cards Spades = Lunges Clubs = Wall Dips Diamonds = Seated MB Twist Hearts = One Arm KB Row Joker = 25 KB Swings Continue

Partner Sandbag Workout Bottom of bunny hill = 15 SB Rows each Middle of hill = 10 squat thrust each Top of hill = 15 SB C+P each Middle of hill = 10 squat thrust Bottom of hill = start over Repeat fo... Continue

Strength Circuit x 4 12 Pull-ups 12 Deck Squats 12 Divebombers Conditioning Circuit – 15/15 x 6 min alternating A1) KB Swings A2) Ball slams Continue

30/30 Circuit Side Shuffle Squat Thrust 5y Sledge Hammer Tire Reverse Bear Crawl Sandbag Deadlift Sit-ups on decline hill Finisher: Run Bunny Hill one time AFAP Continue

4 rounds A1) 16 x alligator pushups A2) 30 x PW kte or PW PIKES Then 4 rounds B1) 10 x S2S body rows B2) 15 x broad jumps Continue

Warm-up Run .5 Miles 3 Rounds of 10 Pull-ups 15 Hindu Push-ups 20 Squats 25 Sit-ups Then 4 x 100m Sprints 8 x 50m Sprints Continue

Sparta #3 Complete as fast as possible. 1) Run 1 mile (pepper-tree figure 2) 30 x each arm 1 arm KB clean & Press 3) Run 800m (small lap) 4) 30 x Burpees 5) Run 400m  (gazeebo to 2nd light pole ... Continue

30/15 x 5 rounds A) Wall Ball B) Line Jumps Slalom C) KB Swings D) Mountain Climbers E) Battling Rope FINISHER: 10 seconds of work / 10 sec rest go for 5 min A1) Supine Flutter Kicks A2) Sit-ups A3) P... Continue

Prison Workout 10-1 AFAP A) Dive Bomber Push-ups B) Pull-ups C) BW Squats w/ Jump D) V-Ups Finisher: Varying 15y Shuttle Run Variations Continue

AMRAP in 30 minutes 20 KB Snatches each Arm Bear Crawl 40y 250m Sprint Continue

60s in as few sets as possible A) Body Rows A2) Atomic Push-ups B1) Weighted Step-ups B2) PW Roll-outs Continue

Strength + Sprints Mini Strength Workout: 3 x 5 A) HSPU B) One Arm KB Rows C) Body Levers Then 6 x 150m 6 x 50m – Top of the minute Continue